/fit/ - Fitness, Health, and Feels

>>123909

It's a warmup

>stretching

>high reps with with light weight on bench

>dips

>chinups the day after pullups, pullups and chinups 3 days in a row

>5 other exercises in the day of deadlift

>no rest\cardio day

notgonnamakeit/10

>>123907

Your workout is stupid.

A

dips

Pull ups

Skull crushers

Ohp

Curls

Dumbbell presses

Upright rows

B

Squats

Pendlay rows

Dead lifts

Shrugs

Calf raises

ABxABxx

I know it's shit. How do I fix it?

>>123907

7/10 could use more work in the 5-8 rep range and more rear delt work

>>123934

8/10 do ohp before skullcrushers

>>123949

My legs are already twice the size of my arms.

Week 1

Tuesday

Bench 2x5, 1x5+

Squat 2x5, 1x5+

Overhead Barbell Extension 3×6-10

Barbell/Dumbbell Preacher Curl 3×6-10

RDL/Good Morning 2-3×6-10

Weighted Plank 3×30-60s

3x Pull ups progression

Thursday

Press 2x5, 1x5+

Sumo Deadlift 1x5+

Close-Grip Bench Press 3×6-8

3 x pull up progression

Weighted Plank 3x30-60s

Yates row 2x6-8

Saturday

Repeat Tuesday

Week 2

Swap bench for OHP on those days

>>124168

Btw I do pull ups before accessory work so its always 3rd. Sometimes I cant do them at the gym because fags are being gains goblins so I do lat pulldowns

>>123977

Rotate OHP and Bench on push days you do them in a row its gonna be bad on the shoulders.

I would drop the fly. You are already benching. Drop the tricep kickbacks but keep the skullcrushers. Do lateral raises and wrist work if you really want to I guess but keep them at the end like you are doing.

For pull day rows and pull ups will prob be enough for biceps if you still want to do curls just do one kind.

Legs

Keep the squat and RDL. You only really need one calf exercise. I guess you can keep the hip thrust if you must kek. I would not do anymore leg work like split squats.

I just low bar back squat and my quads are huge.

>>123934

A: OHP, diddly, skullcrushers, row, curls, calf

B: Squat, dip, shurgs/snatch highpull, row, calf

>>123907

change B to C. that way your tricep has less fatigue and you can push harder.

you forgot to put stuff for your delts.

>>123977

A-Push

Bench/OHP: 1x3 85% of 1rm

Bench/OHP: 3x5, take 90% of weight and do 5x5

Skullcrusher: 3x8-12

row: 1x3-8 full movement of shoulder

Front Delt: 2x10-20

Lateral raise: 2x10-20

Facepulls: 2x20

B:Pull

Deadlift 3x5-8

Rackpull above knee(overload): 1x1 for 15-30 sec

hammercurl: 3x8-12

standing curl: 1x20

C: legs

Squat: 3x5-8

Squat: walkout and hold 5% overload for 15sec once a week

Step Up/Bulgarian Split Squat: 3x5

Calf: 3x8-12

For example you do 1x3 OHP which you can normally do 5-8 times, afterwards you do your normal Bench 3x5 and dropsets of 5x5.

Second push day is 1x3 Bench of your 5rm, afterwards you do your normal OHP 3x5 with dropsets.

That way your triceps are not fucked and you can do one lift for volume, while staying strong on the other lift.

>>124168

looks good, if you stall increase pressing days.

Rate my Routine:

>Squat 5x5

>Power Clean 5x5 / Hanging Leg Raises 5xF

>Bench 5x5 / Band pull-aparts 5x20

>Push Press 5x5 / Chinups 5xF

>Deadlift 5x5

>Squat 5x5 / Hanging Leg Raises 5xF

>Press 5x5 / Band pull-aparts 5x20

>Bench 5x5 / Weighted Chinups 5x5

A / B means superset

5x5 is with 5/3/1 percentages, either 5's pro with 2xFSL (i.e. 65-75-85-65-65 %, first week)

or 5x5 FSL for the second lift (i.e. 5x65 / 70 / 75 for the three weeks)

>>124280

looks good, I personally wouldn't superset abs and just use it at the end.

>>124193

I took your advice senpai

Sunday:

squat: 5x5@60%/5x4@70%/5x3@80% (pick one rep range each week)

squat variation (ssb, front, high bar, paused, etc) work up to top set of 5 with 3-5 drop sets

deadlift 10x1@60-70%

inverse curl/glute ham raise 3-5x5-15

cable crunch 3-5x5-15

Monday:

bench press: 5x5@60%/5x4@70%/5x3@80% (pick one rep range each week)

top end bench press variation (1 board, 2 board, slingshot, dips) work up to top set of 5 with 3-5 drop sets

skullcrusher at different inclines work up to top set of 5 with 3-5 drop sets

row 3-5x5-15

curl 3-5x5-15

Tuesday:

Good morning (close stance, wide stance, or cambered bar) work up to top set of 5 with 3-5 drop sets

45 degree back extension/back attack 3-5x5-15

sled drags

sit ups 3-5x5-15

Wednesday:

Press (seated, btn, dumbbells) work up to top set of 5 with 3-5 drop sets

cable tricep extension super-setted with shoulder raises for high reps until I am tired

Pull ups/Chin ups 3 sets to failure

curls/grip work 3-5x5-15

Thursday:

Heavy squat/deadlift variation (squat,front squat, deficit deadlift, block pull, etc) work up to heavy set of 2-3 at 90% or higher

box squat with random bar 3x5

inverse curls 5x5-15

cable crunches 3-5x5-15

Friday:

Heavy bench variation (regular, incline, floor press) work up to heavy set of 2-3 at 90% or higher

bottom end bench variation (DB bench, feet up bench, cambered bar) work up to top set of 5 with 3-5 drop sets

DB triceps extension 3-5x5-15

rows 3-5x5-15

plate pinches/sledgehammer rotations 3 sets to failure

>>124434

Looks like a cluster fuck of autism.

What exactly are you trying to accomplish?

And how much gear are you on to do such insane volume?

>>124435

I compete in powerlifting. I am not on gear, I have been training for 9 years and eat a lot so I can handle the workload.

>>124438

That explains a lot.

But why all the arm work? Curls and extensions are for show.

Just switched to a full body 3 x a week

Squats

DB presses

Deadlifts

Pull-ups

Ohp

Bent over rows

>>124493

Curls and extensions make me bench more

As heavy as I can as fast as I can and for how many reps I can. Two sets of that.

Boxing, ~20 rounds, 1 min on, 30 sec off

Hill Sprints, 8-15

Some mixture of the above 3-5 times a week

Sporadic pushups and pullups

Am I gunna make it brahs?

What can I add to 5x5 for some upper body workout?

Can't do pullups and dips, because I have tendonites on me shoulders.

>Squat / Deadlift

>Bench / Press

>Deadlift / Squat

>Press / Bench

Primary Lift:

>5/3/1 reps (5/5/5+, 3/3/3+, 5/3/1+) OR 5's PRO (3x5) ?

3 rep sets for the first few cycles are ridiculously easy. And Wendler seems to recommend 5's pro very often recently. (also in the "Krypteia" program that's apparently so great). Maybe 5's pro for a few cycles and then switch to normal 531 reps?

>2 FSL Down Sets y/n? (eg. week 1: 65/75/85/65/65%)

More sets = more hypertrophy. Then again, I'd do 5 light-ish sets of each lift on the opposite day, 8 sets per lift per week is plenty. Unless I decide to do a variation (see below)

Secondary Lift:

>Standard OR a variation (Front Squat, RDL, Push Press, …)

Doing the standard lift is much simpler obviously. I also don't believe that a large exercise selection is better.

I'd stick to barbell variations anyways, but I think it would be just to prevent the training from getting too boring…

>BBB (5x10 @50%) OR 5x5 FSL (5x5 @65/70/75%)

It seems that "number of sets" is the most important factor when it comes to hypertropy. Not sure If I get any advantage from doing 10s.

However there could be a conditioning benefit. And I've been doing only 5s for a while, so switching it up could be good too.

>Or something else completely? (maybe different for each lift?)

Especially if I were to do variants of the main lifts. Front Squats and Push Presses for example aren't well-suited for higher reps.

Accessories:

>Superset with (Bench) Presses: Chinups (Weighted, Bodyweight, both?), Band pull-aparts

I feel like I should be doing some more "heavy" back work, weighted chins are great for that.

But bodyweight chins for lots of reps are great as well. Weighted with the main lift, bodyweight with the secondary? (or vice-versa)

>Superset with all lifts: Abs, Obliques, Calves

I just have to isolate my calves to make them grow even a little.

And extra ab work is always a good idea.

>Dips?

Dips are great, but I already do 16-20 sets of heavy pressing per week

>More Back work (rowing) ?

Again, I feel like I should "equally" as much pulling as I do pressing.

If I superset chins with all presses, I do the same number of sets, but I also feel like I should do some horizontal pulling like rows.

>Power Cleans?

They seem like a great addition. One for the explosiveness, that should be beneficial for rugby.

On the other hand, I've been doing them for a while, progress has been basically zero and the equipment at my gym is barely useable for that.

And I don't know how I would incorporate them into the program without making the workouts too long or taking other stuff out.

>Other Accessories?

Rate Mine Lads

Workout A: Chest, Shoulders, Triceps

Incline Bench Press: 3 sets 5, 6, 8

Standing Press: 3 sets 5, 6, 8

Lateral Raises: 3 sets x 8-12 reps

Skull Crushers: 3 sets x 6-10 reps

Workout B: Back, Biceps, Traps, Legs

Weighted Chin ups: 3 sets 5, 6, 8

Hang Cleans or Sumo Deads: 3 sets 5, 6, 8

Bent Over Flyes: 3 sets x 8-12 reps

Barbell Curls: 3 sets x 6-10 reps

>>126551

and when I say squats I mean without weights or whatever. like a dancing russian gopnik

Please r8, it's my first real step up from SS

A

>7x5 Bench

>7x5 Decline Bench

>5x5 Dips

>5x5 Incline Bench

>3x5 Curl bar bicep curls

>5x15 Dumbbell press on incline bench with lower weight than barbell bench because my stability is shit

B

<5x5 Squats

<5x5 OHP

<5x5 Pullups

<5x5 DL

AB A B AB B A BC

10s rest between each:

>Max reps -> fastest speed

>Max reps -> mid speed

>Max reps -> slow speed

>Same # as fastest -> explosive rep with 5 - 8 second rest between each rep.

A:

>Sit-ups

>Push-ups

>Neck

B:

>Squats

>Pull/Chin ups

>Forearms

C:

>1 Sprint, (10s walk), Run, (10s walk), Jog, then Walk/Sprint.

>>126551

Well it's next to no intensity so don't expect mad gains.

>>126764

Kind of need to know what your week looks like to determine whether you have enough volume.

>>127425

Looks pretty good.

A

Bench Press

Incline Bench/ Decline bench

Cable crossover

DB incline fly

Skullcrusher

Cable OH triceps extension

B

Chin-ups

BB row

Pulldown

One-arm DB row / cable row (drop set)

Ez bar bicep curl

cable reverse curl

single-arm DB scott curl

C

Deadlift (Can't squat bc of scoliosis)

OHP

Hack squat SS arnold DB press

RDL SS DB side lateral raise (drop set)

Lunges SS DB front raises

Leg curl

Hamstring curl

r8, don't h8 and help me out, cuz back B day just doesn't feel right. Seems like I can't get enough of my back.